by John A. Ruibal, MS, RDN, Prowers Medical Center Dietitian

Each year the Academy of Nutrition and Dietetics promotes a new emphasis for National Nutrition Month, which is March. This year’s theme is “Fuel for the Future.”

What is Fuel for the Future? According to the Academy of Nutrition and Dietetics, it’s plant-based eating.

Plant-based eating does not mean you must become a vegan or vegetarian! “Flexitarians” are people who build a lot of their meals around plants but are also flexible, adding in dairy and meats some of the time.

Regardless of how much meat and dairy you consume, adding more fruits, vegetables, legumes and whole grains to your diet is highly important. Let’s learn why and how.

Nutrition Services at Prowers Medical Center

To learn more about Family Medicine Services or Nutrition Counseling at Prowers Medical Center, or to schedule an appointment, call 719-336-6767 or visit prowersmedical.com

What are some benefits of adding more fruits, vegetables, whole grains and plant-based proteins to your diet?

Two of the main benefits are lower calorie density and higher fiber.

Most plant-based foods contain fewer calories per serving. They also provide more nutrition per calorie. The overall result is that you can get high nutritional value with fewer calories.

The increased fiber of plant-based foods helps control blood sugar, lower cholesterol and make you feel fuller with fewer calories. Most Americans don’t get adequate fiber in their diets, and eating more fruits, vegetables, legumes and whole grains is the best way to increase fiber intake.

Food prices are so high! Can a plant-based diet be economical?

Yes! In fact, plant-rich diets are generally cheaper than diets with more animal products. Menus high in beans, whole grains, vegetables and fruits can help families stretch their budgets further. Dry beans, in particular, are very inexpensive and provide a good source of protein and fiber. Fresh fruits and vegetables that are in season are often some of the best buys in the grocery store. Look for whatever produce is on sale. And many frozen veggies and fruits are cost-effective and provide the same good nutrition.

What are some good ways to include plant-based proteins in home cooking?

Try using the Plate Method, which is the new food pyramid. Basically, you should fill half your plate with fruits and vegetables, one-fourth of your plate with starches and the final fourth with protein. Go to myplate.gov to discover new ways to prepare budget-friendly foods.

Also, look at the selection of beans and legumes in the dry bean section of the grocery store. Use them in different recipes and try new seasonings to make them fun. Lentils are super easy to cook and don’t require pre-soaking.

And try making smoothies with frozen fruits, and soups and stews with legumes, whole grains and fresh or frozen veggies.

What’s one thing more families should try?

Lentils and whole grains like quinoa should be added to everyone’s diet. They cook fast and can be seasoned in many different ways. Just have fun, and get your family involved.